50/50 Fruit Dip (or Fruit Salad)

Note as: 2 medium chunks of fresh fruit

You will need:

• 1.5 cups of low-fat milk
• 1 package (approx 1.4 ounces) fat-free and sugar-free instant vanilla pudding mix
• Half a cup of fat-free sour cream
• 5 tablespoons of thawed orange juice concentrate (frozen)
• 2 sliced bananas
• 2 cups melon balls or cubes (cantaloupe, honeydew, watermelon, etc.)
• 2 peeled oranges, broken down into segments
• 2 apples, cored and sliced
• 2 pears or nectarines, peaches, cored and sliced

Instructions:

1. Use a mixing bowl to blend milk, pudding mix and orange juice concentrate by beating the ingredients for 2 minutes at medium speed. Mix/beat in sour cream.
2. Use all fruits to rustle up a dressed fruit salad, atop which you pour the orange dressing and make it bend with a gentle toss. Else, serve your orange dip with the fruit platter you have prepared.
3. Serve immediately, or refrigerate it (after having it covered) until it’s ready to be served.

– You get 8 to 10 cups of fruit salad.

For each cup of fruit salad and dip (taking it to be 8 cups per recipe): 162 calories, 37 g carbohydrate, 4 g protein, 1 g fat, 0.4 g saturated fat, 2 mg cholesterol, 35 mg sodium, 3.5 g fibre. 6% calories from fat.